What can't I eat when I practice abdominal muscles? Some people need to lose fat, others need to gain muscle. It should be noted that gaining muscle does not mean gaining weight, because there is no direct relationship between fat and muscle growth, and protein is the main component of muscle. So when you practice abdominal muscles, you need to add a lot of protein. Besides protein powder, you should also eat foods rich in protein, such as eggs, beef and fish. You can eat meat by practicing abdominal muscles. What can't I eat when I practice abdominal muscles?
Avoid high fat and high fever
High-fat, high-calorie food, eating too much is harmful to the body, and you must never eat it when practicing abdominal muscles, otherwise it will be bad for muscle growth, but it will accumulate fat. Therefore, chocolate, nuts, peanuts, avocados, fats, fried foods, cakes, ice cream, drinks and other foods. It is best to eliminate it during abdominal exercise.
Eat high-protein food
Protein is essential for muscle growth. When you are in abdominal muscle training, you need to supplement enough protein, and you'd better eat high-quality protein. When protein enters the human body, it will be decomposed into amino acids, and then combined into the protein needed by the human body. High-quality protein is easy to be absorbed and utilized by human body, which is of great benefit to muscle growth.
Matters needing attention
Many people who practice muscle will eat protein powder in order to gain muscle. Here, I'd like to remind all the bodybuilders that protein powder alone is not enough to gain muscle. Although protein powder can quickly supplement protein, we'd better take protein through food in our life, which is healthier. Friends who practice abdominal muscles, don't forget to eat more fruits and vegetables to supplement vitamins, which will help protein absorb.
1 How to match a calorie-balanced diet?
In order to maintain our ideal weight, the calories provided by food should be in balance with the calories we consume every day. If our daily consumption is greater than our intake, then we enter catabolism. If we eat a lot every day,
When it is consumed, it goes into anabolism. This principle is very useful for bodybuilders! In the fat-reducing stage, make sure that the diet is slightly less than the consumption. The method is also very simple (weigh yourself every once in a while and remember not to be a Libra).
2 The ratio of protein, fat and carbohydrate.
The above three nutrients are all functional substances in our body, and their proportion in our diet has a certain impact on our metabolism and life performance. Usually in our diet, they account for 10%~ 15% of the total calories in protein, 20%~30% in fat and 55%~65% in sugar. Of course, it can be adjusted according to the individual's specific situation.
In the fat-reducing stage, the distribution principle of the three nutrients is high protein, the protein intake should be1.5-2g/(kg d), low fat (0.5%-25% of the total energy of 65,438+), and medium high.
Sugar. In the choice of protein, we should ensure high-quality protein, such as fish, poultry, meat, eggs and milk, which account for more than half of the total protein. Carbohydrate, which is just mentioned.
Sugar. You can eat more after breakfast and exercise. Eat some at other times. The total sugar content should not be too low, otherwise it will lead to the loss of lean body mass (muscle), and the diet should be slightly less than consumption in the fat reduction stage. The method is also very simple
Weigh yourself every once in a while, remember not to weigh yourself, because it is normal for your body to fluctuate by 1-2 kg every day. Edible oil should be linseed oil, olive oil, camellia oil and soybean oil.
3 Selection of other nutrients
Various nutrients interact in the process of metabolism in the body. For example, the synthesis of protein needs vitamin B2, so when protein is added to the diet, corresponding vitamins should also be added. So we should not only consider a single nutrient, but also pay attention to the balance between various nutrients.
4 Appropriate dietary fiber
Too much dietary fiber will affect the absorption of other nutrients, and lack of dietary fiber will cause some physiological disorders and become the cause of some diseases, so the long-term intake of dietary fiber should not exceed 50 grams per day. However, modern people usually have insufficient intake, and it is suggested that people who reduce fat can reach about 35 grams per day.
Note: 1. Only practice abdominal muscles.
Although abdominal muscle training only needs a quarter of an hour. But if you only spend 15 minutes doing abdominal exercises all day, you can't get perfect abdominal muscles. If you have done squats, tugging and other exercises, it is enough to do one or two abdominal exercises at the end of the training, and do two or three groups for each movement.
2. Exercise abdominal muscles every day.
Abdominal muscles are just like other muscles in your body. They need time to recover after a certain intensity of training. So after intensive training, a day or two of recovery time is necessary. Therefore, there is no need to train abdominal muscles every day to make them strong. Proper rest is a good way to show the abdominal muscles.
Do sit-ups
Many people think that sit-ups are the best way to exercise abdominal muscles. In fact, science has proved that traditional sit-ups are the worst abdominal muscle exercise. There are many complicated or slightly difficult abdominal exercises that are considered invalid because they are not adhered to by the exercisers. You know, the Great Wall was not built in a day.
4. Don't pay attention to the action specification
Abdominal muscles are also muscles, so like other muscles, irregular training movements will make you do too much useless work. Be sure to pay attention to the correctness of your movements and ensure that every exercise involves every abdominal muscle.
5. Training only one angle
There are more than eight abdominal muscles, so it is simply named. Besides, the external oblique, transverse abdominis, rectus abdominis and erector spinae are all part of your abdominal muscles, but they are different muscles because their muscle fibers have different directions and ways. So be sure to practice from multiple angles.